Insulin resistance is a chronic condition characterized by the inability of your cells to use insulin properly, resulting in high blood levels of glucose. Insulin is a hormone your pancreas produces that transports glucose, a sugar your cells metabolize for energy, from your blood into muscle cells. Diet can influence the progression of insulin resistance. A bad diet can increase your risk of Type 2 diabetes, while a good diet may prevent diabetes.
Mediterranean Diet
The Mediterranean diet is based on the types of foods Greeks from the island of Crete ate before1960, according to research published in the "Journal of Nutrition" in 2001. The diet emphasizes whole foods, such as fruits, vegetables, seeds, nuts, legumes, whole grains and olive oil; low to moderate amounts of low-fat yogurt and dairy and fish; and minimal amounts of meat and processed foods. The research reports the Mediterranean diet is associated with increased longevity and lower incidence of death from chronic disease. Research published in "Menopause" in 2010 discovered that following a Mediterranean diet that includes daily intake of 40 mg of soy isoflavones, an antioxidant with estrogen-like properties, plus exercise reduces insulin resistance in postmenopausal women.
Low-Calorie Diet
Overweight and obesity, particularly abdominal fat and lack of physical activity, increases your risk of insulin resistance. Following a low-calorie diet with increased physical activity can help you reduce your weight and risk of Type 2 diabetes. Research published in the "Journal of Clinical Endocrinology and Metabolism" in 2004 found that a very low calorie diet decreases weight and improves insulin sensitivity. Furthermore, calorie restriction and endurance exercise have an anti-inflammatory effect on fat cells and ameliorates obesity and insulin resistance, according to animal research published in "Nutrition Metabolism" in 2010.
Omega-3 Fatty Acids
Omega-3 fatty acids are healthy fats found in fish, walnuts and flaxseeds. Consuming omega-3 fatty acids may reduce your risk of insulin resistance and Type 2 diabetes. Research published in the "International Journal of Pediatric Obesity" in 2011 discovered that the number of children with a higher index of omega-3 fatty acids have lower rates of obesity and insulin resistance.
Green Tea
Green tea contains antioxidants that may reduce your risk of insulin resistance. Research published in the "Journal of Agricultural and Food Chemistry" in 2010 found that green and black tea suppresses insulin resistance. Moreover, the diet demonstrates that drinking green and black tea suppresses gains in body weight.
References
- National Institute of Diabetes and Digestive and Kidney Diseases; Insulin Resistance and Pre-Diabetes; October 2008
- "Journal of Nutrition"; The Mediterranean Diets: What Is So Special About the Diet of Greece? The Scientific Evidence; A. P. Simopoulos; November 2001
- "Menopause"; Soy Isoflavones, Mediterranean Diet, and Physical Exercise in Postmenopausal Women with Insulin Resistance; Placido Llaneza, et al.; March 2010
- "Journal of Clinical Endocrinology and Metabolism"; Adiponectin Gene Expression and Plasma Values in Obese Women During Very-Low-Calorie Diet. Relationship with Cardiovascular Risk Factors and Insulin Resistance; Marta Garaulet, et al.; February 2004
- "Nutrition and Metabolism"; Calorie Restriction and Endurance Exercise Share Potent Anti-Inflammatory Function in Adipose Tissues in Ameliorating Diet-Induced Obesity and Insulin Resistance in Mice; Ping Huang, et al.; 2010
- Harvard School of Public Health; Fats and Cholesterol: Out with the Bad, in with the Good
